8 February to 8 March 2027
Your Ramadan protein plan, free
The whole month, laid out: every fasting day, what to eat at each sitting, and your protein held at your full target throughout. Built from your own numbers and your own city's fasting times.
Make my planFree with an account, no card needed.
What we make for you
Every day of the month
Each fasting day of the month, dated, with what to eat at suhoor and iftar, and a night meal when your evening is long enough to hold one.
Your fast, from your city
We work out each night's eating window from your own city's fajr and maghrib times, or use the window you set yourself. No one-size timetable.
Protein held, every day
Your protein stays at your full target on every fast, spread across the sittings so no single meal has to carry it. Calories ease only when your window is genuinely short, and we say so when they do.
On paper, and yours to share
Real foods with real amounts, built around your allergies. Save it as a PDF to print, or share it. Your numbers stay off anything you share unless you choose to include them.
Dates follow the Saudi calendar, which can be a day apart from your masjid; in the app you can move them in Hijri dates. The plan is yours to keep for the month; rebuilding it from a changed profile once Ramadan has begun is part of Pro.
Why protein, and why it is spread out
By Abu · Last reviewed
A fast takes away meals, not the need for protein. Across 49 trials, a 2018 meta-analysis found the muscle people gained from weight training kept rising with protein up to about 1.62 g per kg of bodyweight a day, and that is the figure the day's total has to reach whether you eat three times or two.
Two sittings make that hard. Muscle uses about 0.4 g per kg in one meal, with around 0.55 g as the practical upper bound, so we spread the day across suhoor, iftar and, when the night is long enough, a third meal, rather than asking iftar to carry it all.
“we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals”
We do not cut your calories because you are fasting. When 29 adults were measured through Ramadan with doubly-labelled water, what they burned did not change; what fell was how much they moved. So the plan eases calories only when the window is too short to eat them comfortably, and says so on the day.
The worked example, for three body sizes, is in Ramadan calories and protein: how a two-meal day adds up, and every number the plan uses is on how your numbers are worked out.
Sources
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? A narrative review. Journal of the International Society of Sports Nutrition, 2018. doi.org
- Morton RW, Phillips SM et al. A systematic review, meta-analysis and meta-regression of protein supplementation and resistance training gains. British Journal of Sports Medicine, 2018. doi.org
- Lessan N, Saadane I, Alkaf B et al. The effects of Ramadan fasting on activity and energy expenditure, an observational study. American Journal of Clinical Nutrition, 2018. doi.org